As a mom of three, I know that the first week of school can be crazy and stressful. As a dietitian, I know how important it is to prioritize balanced meals, but it can be hard to make it happen. I’ve found that having a meal plan is a great way to set myself up for success that first week of school and beyond.

Below you’ll find a plan with five breakfast ideas, packable lunches, and dinner recipes, as well as tips for prepping in advance. The star ingredient in all of these dishes is dairy, which is important for growing kids because dairy foods provide 13 essential nutrients, including high-quality protein, calcium, Vitamin D, Vitamin B12, and iodine, many of which are key to child growth and development.

Breakfast ideas:

Egg and Sausage Breakfast Sandwiches: Cook the sausage patties and eggs the weekend before and refrigerate until needed. The morning of, toast the English muffins. Reheat the sausage patties and eggs in the microwave. Assemble sandwiches with sausage, egg, and a slice of Cheddar cheese, Serve with milk and fruit.

Mini Pancake Muffins: Make the muffins up to 1 month in advance and freeze. Thaw in the microwave and serve with yogurt pouches. This meal is perfect for taking on the go if necessary!

Blueberry Flax Overnight Oats: Mix up containers of oats the night before for a no-prep morning the next day.

PB&J Smoothie: Blend up this smoothie in about 5 minutes. It’s filling enough to serve as a complete meal, and can be easily consumed while driving!

Cottage Cheese Banana Pancakes: Cook these pancakes up to 3 months in advance. Thaw in the microwave or toaster, and serve topped with Greek yogurt and sliced banana instead of syrup.

Packable lunches:

Ham and Cheese Pops: Like a mini cheeseball, these pops are a crowd-pleaser. Pack with the cucumber slices and pretzel sticks on the side, and round it out with a serving of fruit.

Antipasta Skewers: Assemble the skewers the night before and pack with fruit. Short on time? Instead of skewers, mix everything together as a pasta salad.

Southern Pimiento Cheese: Mix up the pimiento cheese the weekend before. Spread onto sandwich bread the night before, and pack with fresh veggies and fruit.

Ham and Swiss Quiche Muffins: Cook the muffins and freeze up to 3 months in advance. Thaw in the fridge overnight and pack with whole grain crackers, carrots and Ranch, and fruit.

Fermented Warm Grain Bowl: Have an adventurous eater? My kids LOVE this sweet-tangy bowl served chilled.

Simple dinners:

Creamy Pesto Pasta Bake: Assemble the pasta bake up to 3 months in advance. Thaw in the fridge the night before, bake, and serve with a simple salad.

Cheesy Stuffed Potato: Bake the potatoes in advance. Reheat and let everyone stuff their own spud. Add shredded rotisserie chicken, diced ham, or leftover cooked beef, if desired. Serve with a simple salad.

Cottage Cheese Taco Bowl: Cook the taco meat, stir together cottage cheese mixture, cook brown rice (use a pouch of microwaveable rice for the easiest option), and drain beans the night before or earlier in the day. Assemble bowls at dinnertime.

Slow Cooker White Chicken Chili with Cream Cheese: Assemble the chili in the slow cooker and prep the toppings earlier in the day. Shred the chicken and finish off the soup just before dinner.

Cottage Cheese Pizza Bagels: Let everyone assemble their own pizza bagels, bake (they just take 10 minutes), and serve with broccoli and yogurt Ranch for dipping.

Jessica Ivey is a Registered Dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She loves spending time in the kitchen creating original recipes to help busy families eat well and enjoy more meals together. Jessica lives in Birmingham, Alabama, with her husband, three children, and her dog.

For many dads, back-to-school comes with early mornings, packed lunches, after-school pickup, homework, and practices. The daily race to get everyone out the door on time, mixed with juggling life demands, makes healthy eating challenging. Despite this, the busy back-to-school season also brings an opportunity to play an active role in building healthy habits at home.